https://zoom.us/j/821189680Warm-up3-6-9Hollow rocksSupermansPush upsSit upsSquatshttps://youtu.be/HNiDGC0qrk8 Metcon (No Measure)Accessory3rds5/5 Single Leg Glute Bridges8/8 Bulgarian Split Squat10/10 Single Leg V-upshttps://youtu.be/2C-uNgKwPLE Metcon (4 Rounds for reps)4rds for RepsIn 3:00 Mins: 60 sec Plank Read more April 10 2020
Metcon (No Measure)https://zoom.us/j/821189680WARM UP3 RoundsOdd Object Swing x 10Odd Object Goblet squat x 1:00Active Goalie Squat x 10Glute Bridges x 10 Metcon (No Measure)ACCESSORY3 RoundsGood Mornings x 10Deadbugs Read more April 2 2020
Floor Press (5x5 @ 60% Bench Press 1 RM)You will sprint 200m in between sets, starting after first set of floor press. WOD: Metcon (AMRAP - Rounds and Reps)AMRAP Read more March 19 2020
Strength: Bench Press 1RM Metcon: 10 Rounds For Time10 Deadlifts 135/9510 Barbell Push UpsRx+ 165/115Scale 115/75; 10 regular pushups - OR - Winter 2020 Challenge Read more February 24 2020
Strength: E2MOM (8) Bench Press - 4 x 4 @ 85% Metcon: 2 Rounds For Time20 Pushups200m Row20 Pistols (alt legs)200m Row20 Sit Ups200m Read more February 12 2020
Metcon: "Mini Barbara"3 rounds for time of:20 Pullups30 Pushups40 Situps50 Air SquatsRest 3:00 between rounds "Souls are like athletes, that need opponents worthy of them, Read more January 13 2020
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
Metcon: (Time)Buy in 100 Double Unders - Then -30 Pushups30 GHD’s3 Rope Climb20 Pushups20 GHD’s2 Rope Climb10 Pushups10 GHD’s1 Rope Climb - Then Read more December 11 2019
"Oly Cindy"AMRAP 201 Squat Snatch 115/755 Pullups10 Pushups15 Air SquatsRx+ 135/95Scale 65/45 "Doubt is not a reason to back down. It is a reason to Read more December 3 2019
Metcon: (Time)21 Handstand Pushups21 Wallballs (20/14)21 Hand Release Pushups21 Cal Assault Bike 15 Handstand Pushups15 Wallballs (20/14) 15 Hand Release Pushups15 Cal Assault Bike 9 Handstand Read more November 20 2019